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  6. Bulgur dry vs. Yardlong beans

Bulgur dry vs. Yardlong beans — In-Depth Nutrition Comparison

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Important differences between bulgur dry and yardlong beans

  • Bulgur dry has more manganese, phosphorus, copper, magnesium, vitamin B3, vitamin B6, vitamin B5, iron, and zinc; however, yardlong beans is richer in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 124% more.
  • Bulgur dry contains 20 times more vitamin B5 than yardlong beans. Bulgur dry contains 1.045mg of vitamin B5, while yardlong beans contains 0.051mg.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of bulgur dry is 47.

The food varieties used in the comparison are Bulgur, dry and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bulgur dry vs Yardlong beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +290.5%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +151%
Contains more CopperCopper +612.8%
Contains more ZincZinc +436.1%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +1416.4%
Contains more SeleniumSelenium +53.3%
Contains more CalciumCalcium +25.7%
Contains less SodiumSodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +172.9%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +711.7%
Contains more Vitamin B5Vitamin B5 +1949%
Contains more Vitamin B6Vitamin B6 +1325%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Yardlong beans DV% diff.
Manganese 3.048mg 0.201mg 124%
Fiber 12.5g 50%
Phosphorus 300mg 57mg 35%
Copper 0.335mg 0.047mg 32%
Magnesium 164mg 42mg 29%
Vitamin B3 5.114mg 0.63mg 28%
Vitamin B6 0.342mg 0.024mg 24%
Carbs 75.87g 9.18g 22%
Vitamin B5 1.045mg 0.051mg 20%
Protein 12.29g 2.53g 20%
Iron 2.46mg 0.98mg 19%
Vitamin C 0mg 16.2mg 18%
Calories 342kcal 47kcal 15%
Zinc 1.93mg 0.36mg 14%
Vitamin B1 0.232mg 0.085mg 12%
Folate 27µg 45µg 5%
Choline 28.1mg 5%
Potassium 410mg 290mg 4%
Polyunsaturated fat 0.541g 0.042g 3%
Vitamin A 0µg 23µg 3%
Fats 1.33g 0.1g 2%
Vitamin K 1.9µg 2%
Saturated fat 0.232g 0.026g 1%
Sodium 17mg 4mg 1%
Calcium 35mg 44mg 1%
Vitamin B2 0.115mg 0.099mg 1%
Selenium 2.3µg 1.5µg 1%
Net carbs 63.37g 9.18g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.173g 0.009g 0%
Tryptophan 0.19mg 0.029mg 0%
Threonine 0.354mg 0.094mg 0%
Isoleucine 0.455mg 0.135mg 0%
Leucine 0.83mg 0.18mg 0%
Lysine 0.339mg 0.166mg 0%
Methionine 0.19mg 0.036mg 0%
Phenylalanine 0.58mg 0.139mg 0%
Valine 0.554mg 0.146mg 0%
Histidine 0.285mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +385.8%
Contains more FatsFats +1230%
Contains more CarbsCarbs +726.5%
Contains more OtherOther +109.7%
Contains more WaterWater +871.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1822.2%
Contains more Poly. FatPolyunsaturated fat +1188.1%
Contains less Sat. FatSaturated fat -88.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.